A formal meditation of this kind is certainly useful, but it’s possible to meditate anywhere, and without a moment to spare. This allows you to relax, calm your mind, or manage your mood in the midst of the activity, busyness and stresses of daily life. You can even use these techniques to meditate in busy, crowded and noisy places.

You could meditate:

when waiting

whilst commuting

at your desk

at the gym

when you’re put on hold

in the shower or toilet

during ads on TV

during meetings

And you could be mindful:

whilst walking

whilst talking

when eating

when you’re irritated or upset

preparing a meal

listening to music

playing sport

during sex

If you integrate mini-meditations like these into your day you’ll probably find yourself meditating a lot more. You won’t have to carve out twenty minutes or get up before dawn. And over time, meditation will become a natural part of your life, a habit. You’ll also be able to use meditation where you most need it — out in the world.

To do this, simply look for opportunities to focus on sensory things, such as:

the food you’re eating

the air you’re breathing

a passing sensation, feeling or emotion

a song on the radio.

These regular shifts into ‘sensory mode’ anchor you in the present. They also give your brain a chance to rest. You’ll find you feel more relaxed and more appreciative. And you’ll probably find yourself able to process your thoughts and emotions more efficiently.

‘Spot’ Meditation Instructions

The following spot meditations, developed by Eric Harrison at Perth Meditation Centre, are short meditations that you can do throughout the day, wherever you are. For best results:

Aim to do a spot-meditation — even if it’s only for 10 or 15 seconds — every hour.

Work to make these mini-meditations habits that you can rely on.

Use reminders or ‘triggers’. e.g. When you see a car like the one you drive, use that as a reminder to relax your shoulders, breathe more deeply or to check in with what you’re thinking and feeling.

Remember that some practices are more useful than others. Choose the ones that work for you.